Marina.solei

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Marina.solei

wellness • longevity • rituals
creating a calm, intentional life
movement, biohacking, mindfulness
↓ my routines & favorites

03/06/2026

💊 My longevity stack at 35

NMN → cells make less energy as you age. this refills the tank

TMG → makes NMN actually work. one without the other is wasted money

Resveratrol → activates longevity genes. red wine benefits without the alcohol damage

CoQ10 → your cells’ battery charger. declines after 30 — fatigue, brain fog, aging skin (egg quality)

NAC → makes glutathione. your master antioxidant that most doctors never mention (egg quality)

Alpha Lipoic Acid → recycles every other antioxidant in your body (egg quality)

PQQ → grows new mitochondria. the only supplement that creates new energy factories (egg quality)

Spermidine → triggers cells to self-clean. removes damaged parts that cause aging

Omega-3 → fights the chronic inflammation behind every major aging disease

Vitamin D3+K2 → the hormone most people are deficient in without knowing it

Magnesium → 300+ functions. sleep, stress, hormones, energy. most people are low

Glycine → anti-aging amino acid. deep sleep, collagen, overnight cell repair

Melatonin → not just for sleep. one of the most powerful antioxidants your body makes

B Complex → active methylfolate your body can actually use. DNA and brain health

Zinc → behind 100+ enzymes. immunity, skin repair, hormones

Vitamin C → collagen + immune defense. your skin’s bodyguard

Probiotic → gut controls hormones, mood, immunity, and skin

Saffron → studied against antidepressants. mood, sleep, inflammation

Creatine → not just for gym. brain performance and cellular energy at any age

Glutamine → seals gut lining. leaky gut = inflammation, brain fog, hormone chaos

Matcha → coffee without the crash. calm energy + cellular protection

Olive oil + lemon → anti-inflammatory before breakfast. longevity in a shot glass

Ashwagandha → lowers cortisol. stress ages you faster than almost anything

Food

Avocado → nature’s multivitamin. fats, folate, vitamin E, potassium

Roasted tomatoes → cooking lycopene makes it 4x more powerful

Lion’s mane → the only food proven to grow new brain cells

Chia seeds → omega-3 + fiber + calcium. stabilizes blood sugar = balanced hormones

BONUS: turns out mitochondrial health = egg quality. doing both at once 🌿

31/05/2026

What I’ve learned from Duke can’t be found in any book.
He has taught me to live differently — more freely, more joyfully, more fully present.

With Duke I learned that happiness doesn’t need to be complicated.
That it lives in a wave crashing at just the right moment, in a ball thrown into the wind, in cold saltwater and running wild just because you can.

He reminds me that freedom isn’t a place you reach.
It’s a way of moving through the world — paws in the sand, heart wide open.

With Duke I learned to let go. To not hold on so tight.
To run toward the ocean even when it’s cold, even when I don’t know what’s ahead.
Because he always comes back. Always. Ball in his mouth, eyes full of life, tail wagging like the world is perfect.

And without even knowing it, he has made me more loyal, more patient, more real.
He loves without conditions and finds wonder in everything — the water, the breeze, a simple ball.

Duke doesn’t understand bad days or stress or overthinking.
But he understands the ocean. He understands loyalty. He understands showing up for the people he loves.
And at the end of the day, that’s what matters most.

Thank you, Duke, for reminding me every single day what truly matters.
For being wild and sweet and so incredibly you. 🐾🌊

25/04/2026

Okay but the more I learn about sauna therapy… the more obsessed I get 😭

Like… people think it’s just for sweating or “self care” but it actually goes so much deeper than that.

There’s research showing regular sauna use is linked to lower risk of cognitive decline and better overall brain health… which honestly blew my mind when I first started reading about it.

And when you think about what’s happening in the body, it makes sense:

— better circulation
— lower inflammation
— nervous system support
— heat stress that activates protective cellular responses

It’s like giving your body a deep reset.

I started using sauna because I wanted to feel better physically… but the biggest difference has honestly been mental.

I feel calmer after. Clearer. Lighter.

Like my brain finally slows down for a second.

And now it’s become one of those rituals that I genuinely look forward to every day ✨

My favorite infrared sauna is having 30% off discount right now!! —>
sunhome.pxf.io/0GmNmN

23/04/2026

A weekend of coming back to myself

20 minutes a day… that’s all it takes to shift your energy
and somehow it flows into everything else

home cooked meals
movement at home
runs on the beach with coco 🐾

Saved a pelican that had a fishing hook stuck on the wing and beak 🤗 💪🏻

slow mornings
heat, light, and stillness
taking care of my body in ways that actually feel good

i’ve been spending less time online
protecting my energy a little more

and it’s crazy how much space opens up when you do

more presence
more clarity
more life

everything i need has been right here
in my routines
in these small moments

less scrolling
more living

who else is choosing this lately ✨

22/04/2026

Okay but this has lowkey become one of my favorite parts of my day…

Like I didn’t expect to get this into it.

It’s one of the only times I’m actually still.
No phone, no distractions… just me sitting there letting my body reset.

And I swear I’ve been noticing a difference in everything—
my mood, my sleep, even how fast my body recovers after workouts.

I feel calmer… but also more energized after?
It’s weird but in the best way.

Also something I didn’t realize before—
not all saunas hit the same.

I’ve tried ones that just feel like you’re sitting in a hot box…
and then there’s this kind of heat that penetrates the skin deeper, infrared saunas like are way superior quality! 🧖🏼‍♀️🤯✨

That difference… you feel it.

Now it’s kind of my little ritual.
Like my body literally craves it.

And honestly… I get the hype now 😭✨

21/04/2026

“Doing is never enough if you neglect Being”

Eckart tolle

19/04/2026

Lugar mágico 🪄✨🌊

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